365 Health, Fitness, and Nutrition Tips

I enjoy reading non-fiction books to find nuggets of potentially actionable information. Whenever I find health-related advice that I may want to try out for myself, I dump it into a Google Docs file named “Health”. Since I’ve kept up this practice for years, my Health file is now more than 70 pages long!

These days, I use artificial intelligence (AI) practically every day. Just for fun, I decided to feed my Health file into the Claude 3 Opus AI and ask it to summarize the information. Specifically, I asked it to generate 365 tips, tricks, and hacks using the information in my Health file, one for each day of the year.

If you find any bad advice in here, just blame it on Claude 😛

January

Eat a big, healthy breakfast with eggs, spinach and veggies to reduce hunger and promote weight loss.
Eat low fat/high protein/moderate carb meals in the morning and afternoon, low carb/high protein/moderate fat in the evening.
Eat protein at every meal, about 30g per meal. Use protein powder to make this easy.
Don’t drink your calories – avoid caloric drinks like juice, soda, coffee with cream. Drink water, tea and zero calorie beverages instead.
Give up bread to feel better and lose weight. Read “Wheat Belly” to understand why.
Drink more water and tea – aim for a gallon of water per day. Avoid juice and soda.
Take an omega-3 supplement every night before bed to balance your omega-6 to omega-3 ratio.
Always have healthy snacks on hand like protein shakes, nuts, seeds, baby carrots. Avoid processed snacks.
Allow 24-48 hours of rest between weighted exercises to allow muscles to repair.
For optimal weight loss, do weights 2-3x/week and cardio 3-5x/week, 30 min per session.
Try a 14-day workout plan if you’re just getting back into exercising regularly.
Try a 30-day workout plan once you’ve built an exercise habit to continue weight loss.
Exercise in the morning, before 11am, for better sleep and reparative deep sleep at night.
Look into adding intermittent fasting – start with 12 hours and work up to 16-20 hours per day.
Aim for 75 kettlebell swings, twice a week, to promote fat loss and lean muscle.
Incorporate movements like squats, mountain climbers, jumping jacks, planks, push-ups.
Try high-intensity interval workouts that alternate intense bursts of activity with short rest periods.
Focus on compound, multi-joint exercises that work large muscle groups.
Do some form of physical activity every day, even if it’s just a 30 minute walk. Make it a habit.
Replace white rice with quinoa for more protein and fiber.
Replace mayo with mustard to avoid added sugar and saturated fat.
Use coconut oil instead of vegetable oil – it supports weight loss.
Snack on air-popped popcorn instead of chips to avoid empty calories.
Use coconut flour instead of white flour for less carbs and more fiber. Good for gluten-free baking.
Choose romaine lettuce over iceberg for more vitamins and nutrients.
Use almond butter instead of peanut butter to avoid added sugars and oils.
Drink coconut water instead of sports drinks for electrolytes without added sugar.
Use almond milk instead of cow’s milk to reduce sugar intake.
Use chia seeds instead of breadcrumbs for more protein, fiber and healthy fats.
Use a 30-day more advanced workout plan 2-3 months after reaching your ideal weight.
Turn workouts into a game using apps to stay motivated and make it fun.

February

Have one cheat day per week where you eat whatever you want for a 24 hour period.
Still make your first meal on cheat day healthy and have some grapefruit juice before the second meal.
Take supplements AGG or PAGG on cheat day and do air squats, wall presses, and chest pulls after meals.
Drink yerba mate tea or 100-200mg caffeine on cheat day to speed gastric emptying.
Swing a kettlebell for 75 reps using proper form to engage the posterior chain.
Goblet squats with a kettlebell are an excellent compound lower body exercise.
Hula hooping is a fun cardio exercise to add 1-2 times per week.
The “3 moves 300 muscles” workout is simple but effective – kettlebell swings, goblet squats, pushups.
The “Body Fat Demolisher” circuit is one of the best workouts for demolishing body fat quickly.
To lose holiday weight gain: throw out junk food, increase fiber to 40g/day, reduce sugar to 30g/day.
Drink a gallon of water per day and exercise twice a day for 30-45 min to lose holiday pounds.
Cinnamon helps regulate blood sugar and promotes fat loss. Take 1.5 tsp per day.
Walk 100 meters in under 23.8 seconds, 3 times a week, to improve speed and lose weight.
Do a certain number of squats and pushups every morning, adding one per week.
Track your workouts and increase intensity each week to keep progressing.
Cycle through different exercises like ab roller, pushups, kettlebell swings, planks, etc for variety.
Follow a slow carb diet by avoiding bread, pasta, potatoes, rice, cereal, tortillas and fried foods.
Eat a lot of veggies and lean proteins on the slow carb diet. Legumes and some fruit is okay.
Don’t drink calories on slow carb – have water, unsweetened tea, coffee or zero calorie drinks.
Eat 30g protein within 30 min of waking, slow carb meals, and supplements like PAGG.
Take a day off every week on slow carb to have a cheat day.
Kettlebell swings 2-3 times per week, 75 reps, is the minimum for losing weight on slow carb.
Lift weights 2 times a week minimum on slow carb, with exercises like squats, overhead press, deadlifts, bench press.
Take a cold bath an hour before bed to promote fat loss and good sleep.
Use an ultrasonic humidifier while you sleep to keep sinuses clear.
Take 15+ drops of California poppy extract before bed to increase deep, restorative sleep.
Eat two tablespoons almond butter before bed to reduce morning fatigue.
Sleep at 67-70°F under a single sheet for optimal sleep conditions. Use socks if feet get cold.
Bonus tip for leap years: Focus on the 20% of actions that give you 80% of your health and fitness results for maximum impact with less stress.

March

Eat a high protein and fat meal 3 hours before bed for better sleep, like steak and eggs.
Use light cues in the morning, like a Philips GoLite, to stimulate wakefulness.
Do air squats and wall tricep extensions right before your main cheat meal to minimize fat gain.
Running with the pose technique emphasizes shorter stride, mid-foot landing, pulling feet from ground.
Run at a tempo of 90 strides per minute for optimal form and performance. Use a metronome.
Be careful increasing speed too quickly with pose running, to avoid Achilles and calf strains. Progress slowly.
Follow a 12 week, 50k training plan that incorporates long runs, intervals, hills and recovery days.
Use caffeine, chia seeds, and other race supplements on long training runs and race day.
The Tabata protocol is 20 seconds of max intensity followed by 10 seconds rest, repeated 8 times.
Speed is a function of stride rate and stride length. Increase turnover for faster running.
Run uphill to engage your glutes more and improve speed.
Run with a metronome at 180 steps per minute to maintain optimal cadence.
Olympic sprinters have huge glutes compared to marathoners. Training glutes is key for speed.
Trap bar deadlifts work the glutes and hamstrings effectively for running speed.
Single leg deadlifts promote balance and glute/hamstring strength for running form.
Focus on the negative or lowering portion of lifts for maximal strength gains.
Front squats are better than back squats for runners and jumpers.
The Janda sit-up activates the abs without hip flexors to avoid anterior pelvic tilt.
Bring Vitamin D levels to 40-60 ng/mL for overall health, immunity and fat loss.
Use an epilator to remove body hair instead of shaving to avoid micro-tears and ingrown hairs.
Get a complete blood panel to determine your baseline levels of vitamins, minerals, hormones etc.
Donate blood regularly if you have high iron. Cooking in cast iron can increase iron too much.
Long bouts of cardio can cause repetitive strain. Do the minimum needed for heart health.
Lift weights slowly (5 seconds up, 5 seconds down) to eliminate momentum and increase gains.
Walking 10k steps per day is one of the best ways to lose weight and avoid sitting.
Use a treadmill desk or take frequent walking breaks if you work at a computer all day.
Hold stretches for fascia (connective tissue) for 3-5 min to make lasting changes in flexibility.
Get a good sports massage once per month to break up scar tissue and promote recovery.
Squat facing the wall, knees and feet together, to assess hip and ankle mobility.
Do Cat-Cow pose daily to move your spine through flexion and extension.
Spend time in a deep lunge position to open the hips and improve posture.

April

Use a foam roller or medicine ball to smash and loosen tight, restricted fascia.
Internal shoulder rotation is key for healthy shoulders. Use the Burgener warm-up.
Walking with a weighted rucksack is an excellent workout. Use 1/6 to 1/4 your body weight.
Cycle your foot strike (heels, mid-foot, toes) on long runs to avoid repetitive strain.
Run barefoot on grass once a week to strengthen your feet and ankles.
Perform 100 push-ups in as few sets as possible to test upper body endurance.
Perform 100 body weight squats in as few sets as possible to test lower body endurance.
See how many strict pull-ups you can do to gauge relative strength.
Run or row 2,000 meters as fast as possible to test cardiovascular fitness.
Perform the “GoRuck Challenge” of hiking 12 hours with a 30 pound pack.
Exercise bands are an easy way to get a full body workout while traveling.
Bodyweight exercises like push-ups, squats, rows and planks can be done anywhere.
Sprinkle exercises throughout your day, like 10 squats every hour, to avoid long periods of sitting.
Use an app to do a quick bodyweight or yoga routine every morning.
Stick with an exercise plan for at least 30 days to make it a habit before reassessing.
Find an exercise buddy to keep you motivated and accountable.
Sign up for an event, like a 5k or powerlifting meet, to keep training on track.
Take pictures of your body every 2 weeks to track visual progress.
Write down your workouts to monitor progress and motivate consistency.
Have a set routine you do without fail, like squats while brushing teeth.
Put your workouts in your calendar and treat them like important meetings.
Keep a pair of dumbbells and a stability ball at your office for quick workouts.
Hire a personal trainer, even for just a few sessions, to learn proper form.
Pick one new physical skill to learn, like dance, martial arts or rock climbing.
Walk or bike instead of driving for errands less than 2 miles away.
Always take the stairs instead of elevators or escalators.
Have a physical hobby you enjoy so exercise doesn’t feel like a chore.
Find a form of exercise you enjoy and look forward to.
Use an activity tracker like Fitbit to monitor your steps and activity levels.
Watch an inspirational fitness video on YouTube every morning.

May

Read a motivational health or fitness article every morning.
Prep workout clothes, shoes, water, snacks the night before to avoid excuses.
Get a dog that needs to be walked or run daily.
Join a recreational sports league to add fun, social exercise to your week.
Workout at home to avoid commuting to the gym. Get basic equipment.
Schedule workouts for first thing in the morning to avoid skipping later.
Use caffeine strategically to boost energy and focus for hard workouts.
Train in the evening if you struggle with morning motivation and energy.
Set monthly fitness challenges, like a push-up or plank challenge, to stay motivated.
Reward yourself with new workout gear when you reach milestones.
Don’t set a weight goal, set a body fat percentage or clothing size goal.
Weigh yourself daily and calculate a weekly average to track progress.
Measure your waist, hips, chest, arms and thighs monthly to track progress.
Shop the perimeter of grocery store to load up on whole foods.
Don’t shop hungry. Make a list and stick to it.
Don’t keep unhealthy food in the house. Make healthy food convenient.
Prep meals and snacks ahead of time. Package in grab-and-go containers.
Keep cut veggies and fruit on hand for easy snacking.
Hardboil a dozen eggs to have on hand for quick meals and snacks.
Make a big pot of healthy soup or chili to portion out for the week.
When dining out, have the server box half your entree to go immediately.
Research menu items and nutrition online before going to restaurants.
Pack healthy snacks and emergency food so you’re never caught hungry.
Have a small, healthy, high-protein meal before parties and events.
Eat slowly, chew thoroughly and stop at 80% full.
Use smaller plates and bowls to control portions and calories.
Don’t eat in front of the TV or computer. Eat slowly and mindfully.
Get 25-40g fiber per day from vegetables, fruit, legumes and gluten-free grains.
Eat a palm-sized portion of protein at every meal – eggs, meat, fish, protein powder.
Don’t fear fat, especially from avocados, nuts, seeds, olive oil, fish, meat.
Limit sugar and refined carbs like white bread, pasta, cereal, crackers, baked goods.

June

Pack healthy lunches like salads, wraps and stir-fries to avoid eating out.
Cook large batches of protein and veggies to have for quick meals.
Carry a water bottle with you and sip throughout the day.
Drink a glass of water before every meal to increase fullness.
Aim for 0.7-1 ounce of water per pound of body weight per day.
Flavor water with lemon, lime, cucumber, mint to make it more appealing.
Eat raw veggies and fruit at every meal.
Fill half your plate with veggies at every meal.
Always order a side salad or veggies in place of potatoes/rice when eating out.
Limit alcohol to 1-2 drinks, 1-2 times per week. Avoid sugary mixers.
Replace sugary, processed snacks with fruit, nuts, jerky, veggies.
Don’t drink calories. Stick with water, tea, coffee, sparkling water.
Practice intermittent fasting 1-2 times per week. Fast for 16-24 hours.
Don’t eat within 2 hours of bedtime to encourage fat burning while you sleep.
Stick with whole foods 90% of the time. Limit packaged and processed foods.
Shop local farmers markets for fresh, in-season produce.
Join a CSA (Community Supported Agriculture) for local, seasonal food.
Plant a small garden, even just herbs, to have fresh produce on hand.
Learn to preserve summer produce by canning and freezing to eat all year.
Avoid “diet” foods. Eat real food, just less of it.
Get 7-9 hours of sleep per night to regulate appetite hormones.
Manage stress with meditation, deep breathing, massage, yoga and nature walks.
Wear a pedometer and aim for 10,000 steps per day.
Learn to read nutrition labels. Look for short ingredient lists. Avoid added sugar/chemicals.
Cook with herbs and spices instead of sugar, excess salt and unhealthy oils.
Snack on high-protein items like hard-boiled eggs, jerky, protein shakes.
Don’t buy sugary cereal, granola bars, flavored yogurt or juice.
Brush and floss after meals, especially dinner, to avoid late-night snacking.
Chew gum between meals to avoid mindless snacking.
Keep a food journal to increase awareness of your eating habits.

July

Plan your meals and snacks ahead of time to avoid impulse decisions.
Use a slow cooker to make healthy meals with minimal effort.
Make your own salad dressings with olive oil, vinegar, herbs and spices.
Use lettuce wraps instead of bread for sandwiches and burgers.
Make zucchini noodles or spaghetti squash in place of pasta.
Use avocado instead of mayo for tuna and chicken salad.
Make cauliflower rice instead of white rice.
Eat a handful of nuts or seeds as a snack instead of chips or crackers.
Make your own trail mix with nuts, seeds and unsweetened dried fruit.
Drink green tea for an antioxidant and metabolism boost.
Sprinkle cinnamon on oatmeal, yogurt and coffee for blood sugar control.
Add chia seeds to smoothies, oatmeal and yogurt for fiber and omega-3s.
Use coconut milk instead of cream in coffee and recipes.
Make homemade energy bars with dates, nuts, seeds and protein powder.
Drink a tablespoon of apple cider vinegar in water before meals.
Take a probiotic supplement for gut health and immunity.
Take a fish oil supplement for omega-3 fatty acids.
Take a vitamin D3 supplement, especially in winter.
Take a magnesium supplement for muscle and nerve function, and sleep.
Drink tart cherry juice for exercise recovery and better sleep.
Eat fermented foods like sauerkraut, kimchi, kefir and kombucha.
Avoid artificial sweeteners and colors. Use natural alternatives.
Limit caffeine to 1-2 cups per day, before noon, to avoid affecting sleep.
Avoid hydrogenated and partially hydrogenated oils, found in processed foods.
Use full-fat dairy instead of reduced fat. Avoid added sugar.
Choose wild-caught fish over farm-raised for more omega-3s and less toxins.
Choose grass-fed, pasture-raised meat and eggs over conventional.
Limit canned food and drinks to avoid BPA exposure.
Cook with non-toxic cookware like stainless steel, glass and cast iron.
Filter your tap water to remove chlorine, fluoride and other toxins.
Use natural, non-toxic personal care and cleaning products.

August

Stand up and move for at least 5 minutes every hour.
Aim for 150 minutes of moderate cardio per week.
Strength train all major muscle groups 2-4 times per week.
Perform bodyweight exercises like push-ups and squats during TV commercials.
Practice High-Intensity Interval Training (HIIT) 1-2 times per week.
Stretch for 5-10 minutes after each workout.
Take a yoga or Pilates class 1-2 times per week for flexibility and core strength.
Perform balance exercises like single-leg stands daily.
Practice good posture when sitting, standing and walking.
Get a standing desk or use a stability ball as a chair.
Walk while taking phone calls.
Take an adult dance or martial arts class for fun and fitness.
Go for a hike or bike ride on weekends.
Use a foam roller for 5-10 minutes daily for self-massage.
Take regular breaks from technology and screens.
Spend time outside every day for fresh air and vitamin D.
Go to bed and wake up at the same times, even on weekends.
Avoid electronic screens for 1 hour before bed.
Sleep in a cool, dark room between 60-67°F.
Invest in a supportive, non-toxic mattress and pillow.
Take a warm bath with Epsom salts before bed to relax.
Write in a gratitude journal before bed.
Do a brain dump before bed to clear your mind.
Listen to relaxing music or guided meditation to fall asleep.
Use a white noise machine or app to block disrupting noises.
Aim for 7-9 hours of sleep per night. Take a short nap if needed.
Get regular exposure to sunlight in the morning to regulate circadian rhythms.
Manage stress with regular exercise, meditation, journaling and hobbies.
Practice deep breathing exercises when feeling stressed or anxious.
Take regular breaks throughout the workday, outside if possible.
Set boundaries with work and personal time. Unplug regularly.

September

Cultivate hobbies and activities that bring you joy and fulfillment.
Foster social connections and supportive relationships.
Practice self-care with massages, baths, reading, creating art.
Make time for play and laughter every day.
Volunteer and give back to your community.
Spend money on experiences rather than possessions.
Express gratitude and appreciation daily. Write thank-you notes.
Forgive others and yourself. Let go of grudges and resentment.
Be present and live mindfully. Avoid multi-tasking.
Take a class or learn a new skill. Never stop learning and growing.
Read for pleasure. Join or start a book club.
Listen to inspiring podcasts and TED talks.
Create a vision board of your dreams and goals.
Take regular personal retreats for planning and reflection.
Work with a coach or mentor for accountability and growth.
Create a budget and financial plan. Track expenses and savings.
Automate bills and savings. Pay off debt and build an emergency fund.
Review and update beneficiaries, wills, medical directives and insurance.
Declutter and organize your space regularly. Donate unused items.
Plan a screen-free day with family or friends. Play board games or explore nature.
Make family dinners a priority. Have kids help with cooking and cleaning.
Have regular 1:1 dates with your partner and each child.
Schedule a regular girls/guys night out with friends.
Plan active family vacations and outdoor adventures.
Teach kids age-appropriate household responsibilities and life skills.
Make a family gratitude jar. Have each write and add weekly.
Have regular family meetings to plan, problem-solve and check-in.
Get involved with school and extracurricular activities.
Encourage and model an active, healthy lifestyle for kids.
Limit kids’ screen time. Keep screens out of bedrooms.

October

Read to and with kids daily from birth.
Encourage creative, open-ended play over structured activities.
Eat meals together as a family without screens.
Have kids help meal plan, grocery shop and cook.
Model and teach kindness, empathy and emotional intelligence.
Practice active listening and reflect feelings.
Allow kids to take age-appropriate risks, make choices and mistakes.
Give experiences and time, rather than things, as rewards and gifts.
Use positive discipline and natural consequences. Teach, don’t punish.
Apologize and take responsibility when you mess up.
Put down your phone and be fully present with kids.
Let kids be bored. Don’t entertain constantly.
Encourage self-reflection and goal-setting as a family.
Take family walks after dinner.
Have regular weekly decluttering sessions. A place for everything.
Create a peaceful bedtime ritual for the whole family.
Do a no-spend month challenge as a family.
Take field trips to museums, factories, nature centers, etc.
Plant a small garden. Let kids help and eat the harvest.
Make your own non-toxic cleaners with essential oils, vinegar, baking soda.
Do random acts of kindness in your community.
Have a weekly screen-free family game or movie night.
Choose a family charity project or volunteer regularly.
Teach kids to write thank you notes and be gracious.
Have regular family brainstorming sessions for ideas, trips and goals.
Visit elderly relatives, neighbors and nursing homes regularly.
Facilitate sibling bonding with special 1:1 dates and activities.
Swap childcare with neighbors for regular date nights.
Model and enforce good manners and etiquette.
Eat the rainbow – aim for 3-5 colors on your plate at each meal.
Eat 1-2 servings of leafy greens and cruciferous veggies daily.

November

Drink green smoothies or green juice regularly.
Sprout nuts, seeds, legumes and grains before eating.
Eat raw sauerkraut, kimchi or other fermented veggies daily.
Avoid processed meats like bacon, sausage, deli meats and hot dogs.
Eat organ meats like liver weekly, if you eat meat.
Eat seaweed snacks or add kelp flakes to your food.
Drink organic, loose-leaf green or herbal tea instead of coffee.
Eat raw cacao nibs or sugar-free dark chocolate.
Use unrefined sea salt or Himalayan pink salt instead of table salt.
Avoid sugar alcohols like xylitol, maltitol and sorbitol.
Use raw, local honey instead of refined sugars.
Use a standing desk for at least 15 minutes per hour.
Squat while binging on Netflix instead of sitting.
Do bicep curls with grocery bags or laundry detergent.
Lunge down the hallway instead of walking.
Stand on one leg while blow-drying your hair or brushing your teeth.
Park in the back of the lot and walk.
Take 5-minute stretch or walk breaks every hour at your desk.
Take the stairs whenever possible, even if just a few flights.
Do heel raises while washing dishes or folding laundry.
Sit on an exercise ball instead of the couch while watching TV.
Walk or jog in place during TV commercials.
Get a treadmill or indoor bike to use while watching TV.
Bike or walk to work, school and errands when possible.
Take a post-meal walk around the block.
Have walking meetings at work.
Always be prepared with healthy snacks to avoid fast food or vending machines.
Pack your lunch 4 out of 5 work days.
Bring a refillable water bottle with you everywhere.
Keep chopped veggies and boiled eggs in the fridge for snacks.

December

Eat sitting down, slowly and without distractions.
Use chopsticks to eat more slowly and mindfully.
Wait 20 minutes before getting second helpings.
Keep a pair of dumbbells by the TV for commercial exercises.
Ban screens (TV, phones, computers) from the bedroom.
Go for an after-dinner walk before starting the bedtime routine.
Keep a gratitude journal by your bed.
Stretch in bed before getting up, even just for 30 seconds.
Get natural light first thing in the morning.
Take 3 deep belly breaths before getting out of bed.
End your shower with 30 seconds of cold water.
Eat a real food, high-protein breakfast within an hour of waking up.
Prepare breakfast the night before for busy mornings.
Do oil pulling while showering or getting ready.
Listen to uplifting music or podcasts while getting ready.
Take 5-10 minutes to meditate or pray each morning.
Write your daily top 3 in your planner or goal-tracking app.
Make your bed every morning.
Lay out your clothes the night before.
Take a few minutes to tidy before bed.
Do one load of laundry from start to put away each day.
Run the dishwasher and do kitchen cleanup after dinner each night.
Plan dinners and prep some ingredients for the week ahead.
Complete the hardest or most dreaded task first (aka eat the frog).
Batch tasks and errands to be more efficient with your time.
Take a weekly digital sabbath. Unplug for 24 hours.
Schedule white space for spontaneity and creativity.
Practice the one-minute rule. If it takes less than a minute, do it immediately.
Learn to say no gracefully.
Listen to audiobooks or podcasts while commuting or doing chores.
Read for pleasure for 20 minutes a day.